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My daughter & I are going to challenge ourselves & do Murph for the first time! I challenge you to do the same!

Make sure you time yourself. Note the times for varying fitness levels.

Also note the option to do 20 rounds as opposed to how the WOD is listed.

If you are unable to do pull-ups or aren't able to get to a gym do Lat pullovers instead. Lie on your back knees bent. Keep arms staight & pull a weight over your head touch down on ground then back over to belly button. Keep arms straight entire time.

Modify push ups by doing on your knees or doing hand release push ups. No worming! Or you can do push-ups off the wall.

Always keep your form. Don't scarifice form for speed. Better to finish at a slower time than to injury yourself from sloppy form.

Simpatico Mind & Body

New York City-based Simpatico Mind & Body is a service designed by Lisa Ceizyk, a professional with firsthand experience when it comes to losing weight, getting fit, and most importantly, changing your mindset and your life. Simpatico's services include nutrition and fitness plans designed to work for your lifestyle. Lisa will meet you, train you at your home or in a location convenient to you or train you remotely, and most importantly, will provide the coaching, expertise, and encouragement to meet your goals, transform your body and your mindset, and give you the tools to stay fit for life.